Dave Tate's Simple & Effective Conjugate Training Guide | elitefts.com
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- Опубліковано 23 вер 2019
- Dave Tate's 8 Keys Article:
www.elitefts.com/education/no...
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Dave: I'm trying not to swear.
5 seconds later.
Says fuck 3 times in 5 seconds.
10:48 "Trying to program this shit out is... I'm tryin' not to curse here." LOL. Dave, this is why we love ya.
"...it's fucking stupid." hahah
He tried so hard, he really tried. Then it just wasn't possible any longer. 😉 Dave Tate is The Boss!
Lmao
This tutorial is golden.
From all that I have read and seen: This is by far the best explanation I have seen on how to build your program. You detail the method while creating a program, it makes so much sense seeing all together! Simply awesome!
And the best part is that it’s free
Hey there
Simple and effective? Yes. Did I still have to watch 5 times to get it all on paper? Yes.
This was my third time ha
Elitefts is by far the channel I’ll rewatch older videos the most. I’ve seen this one a dozen times alone. This is the best content out there and Dave knows how to translate it for anyone at any level. We’re beyond lucky to have Date Tate in a world on snake oil sales people
I was waiting years for this. Great tutorial. Thank you sir!
Dave thanks for all the info you provide us with!!
Great video as always. Appreciate the advice Dave!
Mr Tate, this is one of the best videos for PL ever, thank you and good job !!! You're as usual a wonderful teacher .
He is my favourite person to listen to! So calm, knowledgeable and straight to the point, no bs!
Dave’s pure truth. Thank you Sir so helpful 👑🙏🏽
Thank you so much. I am studying to be a tactical athlete coach but I’m coming from a bodybuilding background and the strength side has been harder for me to grasp. Between your content and Matt Wenning, I feel like I am finally understanding strength training. ❤️💪🏻
so much great knowledge passed on by Dave and elitefts
Thanks for the video Dave. I'm getting back into Conjugate and this was a great refresher.
I learned so much from this video, thanks Dave
Thanks Dave.
Truly life changing information.
I can't believe this info is free. You rock Dave
42:37 Here Dave gets into his approach to a 3-week wave for lower body dynamic effort. Great stuff.
9:07 ME lower body, in case you’re interested
Do you know where I can find the dynamic/me for upper?
Easily the most digestible explanation of the conjugate system I've ever seen. I've taken so much from this. New program starting very soon. Cannot commend you guys enough for the content you put out. So fascinating watching Dave just pour all this out in one session. Pure gold.
Thank you! Great information from a legend.
Awesome information. Thanks Dave
I change my mind. I watched this entire video. I finally understand what to do. Thanks for this great information.
Why can't I like this twice. Thanks dave tate
“Loose and heavy”
Just how I like em’
excellent explainer. cant wait to get started!
listened to this 4 times already, great stuff as always. really appreciate you sharing your knowledge and experience 👍
Can you explain for me my english is not good
@@husamghouti pss, it's called progressive overload
Pretty much turned mud into spring water. cleared up all my questions due to the vast surplus of misinformation out there
awesome, finally made easy ! thanks
This is awesome, I def had a bunch of questions bcs Louie explain things a bit weird in his west side barbell training methods book, thanks a lot for this video.
thank you very much for this, it's greatly helpful
My Go to video! Your the man Dave!
I needed this. Thanks.
thanks Dave, awesome content
Awesome video!
Thanks dave
Thank You , I appreciate it 💯
Most knowledgeable man in the game, I literally take notes on his videos.
Totally. I've recommended their "So You Think You Can..." series on the squat, dead, and bench so many times I've lost count.
Friggin excellent vid so informative!!👏👍👌💪😎
Going too do this tomorrow.
I needed this video
Awesome video.. Thank you Dave 🙏🙏.
Glad you enjoyed it
This came at a perfect time as I’m about to start conjugate next week
You will love it
Stephen Mikus Really good! I’m enjoying it more so I think I’m putting more effort into my training. Not seen the increase in strength yet because it’s kind of hard to judge.
THANK YOU
how the fuck does someone dislike this, im gonna call them out cause you know you straight hating!smh. Thanks for your free content Dave its value to the max
Dave, could you expand upon the "extra workouts" Louie refers to
Thank you for your content. This video is awesome.
Google " westside barbell extra workouts" Louie has articles laying out the workouts they did, and when to do them.
It's on the westside barbell website under articles.
ua-cam.com/video/QWui-wZ8ENk/v-deo.html
This video is awesomer.
This is the Best
Thanks
“Simple” hour long vid haha great info tho
When rotating lifts remember grip width and foot width are big variations, close grip, grip thumb length away from smooths, pinky on the bar and index on the bar. Estimate your max on index on the bench and take off 5% the closer the grip gets. So close grip will be 15% less. Works well for late novices and early intermediates.
Masterclass
This is supposed to be simple ? I’m gonna have to re watch this a few times.
He says trying to program this is fuckin stupid ? How else are you supposed to follow a program ?
@@thebackbencher666 He means "don't plan what exercises to do each week beforehand". It's meant to be auto-regulated - on feel. You decide what to do and what variation when you come to the gym. Only the methods and patterns are programmed, not the exact exercises.
This is extremely simple compared to what real WSBB athletes do and the numbers they deal with. He literally just gave you a template to follow? What else do you need lol? Maybe key in on how talks about the Reverse Hypers and GHRs. Then what exercises are strictly Main Movements and which ones need to be supplemental movements. He gives specific reasons on why this movement should be here vs here. Once you go through it again it’ll all make a lot more sense! Good luck!
@@quentincunningham7474 Yeah , you’re right. It’s pretty simple actually. 4 workout days split into upper lower split by speed and heavy.
@@thebackbencher666 yeah man, think heavy singles for heavy days, then just wave your light days with 12x3, 10x3x 8x3 sets x reps then restart it with new exercises. The Dynamic Day is the day you should really pay attention to in this video.
thank u 🙏🏼🙏🏼🙏🏼... good and detailed explenation
would like to ask mr Tate , what exactly do u mean when u say that a high aerobic capacity would be something that u would have to recover from ? ... as far as i know a high aerobic capacity is benefitial for recovery in any case....
thank u
I find I keep doing more research on this because i cant get a grasp on it completely. Been researching for 3 weeks after I discovered it with westside barbell. I bought their deadlift and sqaut manual and didn't really understand it. any advice out there on where to start with all this??? This video does help. I understand a little more
Amazing show!! Is anyone know what is the protocol for the fourth/ deload week? He didn't talk about it
Where is the link for the upper and lower body max variations? I'm listening to this on Spotify at work and its excellent.
There is a handful of people actually know what they are talking about I seen Dave. John Meadows UA-cam channel Dave Tate is a legend 🙌👏
Thanks!
Thank You!!!
I’ve used this template to program myself, a friend of mine, and my wife. This video is priceless. It’s the least I could do.
Great video. Didn't know anything about Conjugate before this and just wanted to know, before I study the 8 keys article listed in the description whether that and this video could be used to build one's own conjugate training programme. Thanks
solid.
Used ot in the mid 1970s to snatch 265 and C&J 350 with NO ROIDS.
Towards the end of the video you stated that if you bench 300 then go to a meet and bench 325 easy, your dynamic work should stay the same and you should not increase anything. I’m wonder if you could elaborate more on this please? BTW this is the best video ever made on simplifying the conjugate system and Elitefts is the bomb!
Can be summed up by “if it ain’t broke don’t fix it”
Fascinating 🤟🏾😲🤯😁🔥🔥🔥🔥🔥
Outstanding video! I am amazed by your knowledge and ability to communicate it to us meat heads. I feel like I need to squat 3-4+ times a week how would this fit into this method? Thanks for your time
I guess you could Add a Squat technique/skill day. As well as make sure you have a squat movement on both lower body days
When should we use straight wave vs rotating percentages on speed work?
Its like he's getting a drain every once in while like he's geeking
I feel like I’m in a series or derivatives calculus tutorial. But great info!
You've obviously never taken calculus.
@@mikeabel7577 you obviously enjoy loose and heavy women
I don’t think women enjoy him at all. And I wouldn’t be talking if I hadn’t taken 3 Calculus and a linear algebra class, but ok lol
Can you change the Rep range for supplemental on dynamic effort lower day
I have developed the best rep schemes ever.
This is a great explanation! Curious when would you use boards for bench in this program? And the purpose and goal of them?
In my understanding, it’s to find and assess a sticking point.
@@NomadicEmcee yeah maybe a 1 and 2 board (possibly a 3 if you’re got really long arms) once each in a 10-12 week ME cycle and maybe for 3-4 weeks at a time for sets of 6-8 reps straight after DE bench if you’re looking to build lockout
When Dave mentions the article on his blog and the elite FTS site where can it be found?
I’ve tried to search it and for some reason I can’t find it
What do you think of this? For every plate you have on a lift you cycle through 4 maxes. If you’re a 2 plate bencher you’ll have 8 lifts and a 3 plate squatter 12 lifts.
Nice video!
A question should i increase the weight on my bench press, deadlift and box squad every week? And if so only on the max effort day or at the dynamic affor day?
xavier van de Laar Depending on how you feel you can increase the weight or go for a PR on Max Effort Day on one specific exercise like around every 2-3 weeks in a wave or training cycle.You can also increase band tension but keep the bar weight the same on Dynamic Effort Days. I personally like too have 1 week for loading weight for max effort days and loading band tension for dynamic effort days then 1 week for deloading weight for max effort days and deloading band tension for dynamic effort days and finally 1 week where I keep the weight the same for all of the sets and keep the band tension the same for all the sets except for my warmup sets. On dynamic effort days if you are really focused on speed training then load the band tension but lower the weight or keep the same weight to make it harder. On max effort days if you are really focused on strength training the load the weight without any band tension then go for maximal speed for anywhere from 80-94/95%
@@llleerrooyy I’ve read on a couple forum sites that west side is periodised into accumulation , intensification and realisation phases where they apparently don’t hit any maxes for a few weeks at a time but I can’t find any official evidence for this . Would you happen to know ?
I just wanted to ask the sets, reps, and weight percentage on max days
Do you rotate the DE excersize?
This is my 4th time watching this video. Still trying to figure out. How many exercises are we talking? 1 main movement. 1 supplemental or 2? And how many accessories? 2?
The max effort squat.... is this a normal squat like a meet squat? Or a variation of the squat like a box squat.?
Anything in particular I can do instead of glute ham raises and reverse hypers as my gym has neither of those machines.
Leg curls, high rep light good morning. Nordic leg curls. Romanian deadlifts
How many sets of singles on Maximum Lower day? So once we build up from the bar to a heavy single set. How single sets?
I have trouble searching the website
heartburn came back from years ago...
Would this templet be good for somebody who trains BJJ 2-3 times a week?
38:40
"American an-"
Oh, American Angus beef
"American angled press bar"
Yeah that too
Quick Q, Dave.. My friend and I are going to switch to your conjugate template very soon, I'm a novice-intermediate and he's more advanced, but we were thinking of adding volume to the ME and the DE main movements portions, something like this:
ME Lower: Backoff sets 3x5, deadlift(or squat) variation 2-3x8
ME Upper: Backoff sets 3-5x5
Roughly same thing for the Dynamic effort.. Is it acceptable or do you think it might be counterproductive? We're pretty much gonna stick with your supplemental and accessories for awhile btw.
<
THanks!
Nick Scarfo are you running this for powerlifting?
Dave has mentioned before that he doesn’t like back-off work. The main goal for ME work is to strain, and do 2-4 reps over 90%.
However - a format I have used before with success is to work up to a 1RM on a variation, then back-off to 90% x 3 reps, then 80% x 5 reps.
Dynamic day already has your volume covered so there would be no need to back-off work.
The volume in this style of training comes from the DE day and your supplemental/accessory work.
@@_morethanjake Yes, powerlifting/general athletic strength. Thanks for the answer, we'll consider something like that.
This is why there is so much confusing regarding Dynamic Effort Percentages..... I just came from Matt Wenning's channel and says 30-40% is the ideal wave for speed work? Meanwhile Dave says upwards of 70%?
There’s no singular right answer here (Dave Hoff and AJ Roberts used 25% on bench) because everyone’s capacity is different. Basically week 3 would be the heaviest weight you can still move reasonably fast and recover from.
I think the girls just before Louie passed were using 60% + 33% accommodating resistance for 4 sets of 6 at times.
Is this for raw lifters ??
Dave I was wondering if I should and how can I use the leg press in this program? Or do you think it's even necessary to do?
I would program it as an accessory at the end of a workout, use high reps sets for quad work
Just now getting on this method two years into powerlifting and you my friend are the best at explaining this for a meat head. Im hoping this takes me from 1800 to 2k within the next year
58:50 I literally don't even see 1 letter on that board
52:58 🔑
Laying on the floor doing crunches can help with sports like wrestling. Juijitsu. And swimming. 22:55
yeah, because contracting your rib cage to your thighs is such a natural, athletic movement, right?
@@diabolical1976 you obviously have never done any grappling before my friend. I encourage you to try. You will begin to move your body in ways like never before
@@1990sodapop It does not matter if I have grappled or not. Your body was meant to move one way and one way only. Any deviation in that process, it not only affects your performance capabilites, it puts you at a greater risk of injury. If you are using your core as a prime mover, you are compensating for weakness in other areas of your movement paradigm. You don't have to listen to me, or my kinesiology degree, that's fine. I have people that pay me well enough for that same advice I just gave you. Pura Vida my friend.
@@1990sodapop I agree with you, i wrestled and did Brazil jiu jitsu and core strength helps a lot especially playing guard, but heavy squats I've noticed help core development enough to skip crunches and abs
@@diabolical1976 why are you so passive aggressive man. You come across like a crank 👍🏾
Do you need to select just 1 exercise in the accesoires part?
no. typically around 3-5
Do the dynamic percentages include bands? Or is the 55,60,65% straight weight?
% straight weight
Hey Dave what do you think of the these people doing hip thrust with a bar across their lap?
mighty quinn It works. Put your legs out wide, and your hamstrings will be on fire. Put your feet in closer and your glutes will feel it. It looks silly in the gym but definitely effective.
It only works if another man is sitting in your lap while you thrust
What is a specific program that best incorporate everything he is talking about?
As in with everything prescribed? That's the thing, you figure it out yourself. You can't write out a one size fits all programme bc one size doesn't fit all.
while I do generally agree with what Tobias said, if you want a prewritten program, I suggest looking up brian alshrue, he has a free conjugate program on his youtube channel
does anyone have or recommend an excel sheet with the program laid out?
Appreciate any useful tips!!
Ehh I'm not sure how it's called but Dave and Jim gave out a free ebook on conjugate.
The whole point of conjugate (and any other methods anyways) is to work on your weak points, that's why no spreadsheet is needed here.
Dave explained perfectly how to make a Conjugate plan, just listen to him carefully, make some notes, see where do you have some sort of sticking point and make it!
What is the % mean on the main lifts? Like 50% gm, 40% squat, 10% dl?
Like half the time you should choose a good morning variation for your ME Lower Day. 40% of the time you should pick a squat variation. Only 10% of the time should you pick a deadlift variation.
So say out of the next 10 ME Lower sessions, roughly 5 of them will be GM based. 4 of them will be SQ based and the remaining 1 will be DL based. How you pick what goes on what day and what variation is picked is determined on a "go by feel" basis on how you are when you rock up to the gym.
I guess if you benefit from more DL sessions and can recover from them then you can do more. It's a "know thyself" type of training and you'll gather data by doing it and then adjusting as needed...
How would you do a max effort day if you train by yourself?
With spotter arms on a bench or power rack. It's not quite the same, but still much safer. I do it every week.
I'm not excited to do good mornings 😒.. the bar and weight roll up onto my neck. How do I rectify this?
I hold it tight and in place. I figured it out.